Making my own oly lifting routine.. help?

K

Karky

2
So, i was thinking about making my own routine with some O lifting in it after i finished the o lifting routine i am on now.
I was thinking to make two sessiones, A and B, one being a snatch day and other being a clean and jerk day. but i was wondering if i should go with these 2 days a week, 3 days a week or 4 days a week.

Session A would consist of Snatch and other snatch assistance exersices like
Snatch, Power snatch, Snatch pull, Snatch balance.

and Session B would consist of Clean Jerk and its assistance exersices like
Clean and jerk, clean, power clean, clean pull. (and maybe some Squats? Front and back?)

If i do them 4 times a week, two of the sessiones will have to be right after eacother, like session A on monday and B on Tuesday.. and i know muscles needs 48 hours of rest, but ive seen programs going two days in a row before a resting day before. The clean day would be the heavy day if i do heavy squats on that day after the O lifts.

And i also want a routine with Bendt over BB rows, ive always liked this exersice, would that fit on the Snatch day, ive heard that snatch is alot about upper back strenght..
so im kind of inexperienced about writing o lifting routines, but i want to learn, ive read a few articles on how to do it, but i dont know. Am i way off track here?

Any responces are appritiated!
 
I think you're stressing a bit to much. What is/are your goal(s). Set your goal(s) first and what you want to accomplish from your training program and that will dictate a lot of what you do.

Also, how many days a week will you be working out?
 
how many days a week is part of what im asking.
My goals are to get stronger ofcource, and i want to be explosive, be able to jump a bit higher etc. I dont care so much about size and stuff.
I would want to get stronger upper back specificly, and id like to be able to clean jerk atleast 70kg and clean atleast 80kg, but that could possibly be done by the end of the routine im on now. Also i want to deadlift 125kg and squat 100kg and bench 80kg and being able to snatch 60kg would be cool, spechally since thats my weak lift. I know its not very big numbers, but they are for me ;)

the only real size goal i have is that i want to be wider over my shoulders, but i know that's got alot to do with diet.
 
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You have a few options. With the Oly lifts, I think it's best to run them frequently if you want to get better at them.

If you wanted to go 4 days a week, you could have it sorta' like you were wanting to set it up
M-snatch day dynamic
T-C&J day dynamic
Th-snatch day max
Sat-C&J max
On Mon and Tues you'd just run the the snatch and clean, a couple of accessory movements (the snatch pull for M and front squat for T). Then you can put more volume in on Th and Sat (throw in bench, more squat, rowing, etc)

Or just go to a fullbody set up three days a week.
Have a snatch day on Mon, C&J day on Weds, a PS&PC day on Fri or Sat. This way on each day you could rotate a squat, a row, and a press.

I have to run. I hope this was of some help.
 
yeah it helps :)
so yeah, the dynamic days having more volume on fast movements (like snatch and clean and jerk) and the max days having more heavy squats, but lower volume on the dynamic exersices?

What about deadlifts? would i not do them at all and just go for Clean and snatch pulls? or could i throw inn some heavy deads in there too?

what im also kind of concerned about is total volume, since the oly lifts all include legs and pretty much the same muscle group, if i hit them with oly lifts and squats and all of that, isent it easy to get too high volume and overtrain? though i have heard its hard to overtrain using the oly lifts, but i dont know if that is true..

i just have to figure out if i want to do 3 or 4 days a week, well i still have some time left on my current routine to figure it out.

one thing i want though is not too much time in the gym each day, like 1 hour maybe or something like that, so i dont get so tiered when i get home (long gym days kills me) and ive heard you should spend half your day in the gym as its not good for you :p

and thanks alot for your help on the oly lifts Evo, your like my mentor :p
 
No problem, Karky...I'm glad you're liking this stuff.

As I'm out the door for the day, two things were in my head-
Follow the M,W,F fullbody routine. You could easily do the snatch day, c&J day, and the dynamic PC+PS day.

On your snatch day and on your C&J day, I'd run a 2X3@85%, 1X1@90%, 1X1@95%, and then attempt a shot at 5 pds over your previous best. Then hit another 2 reps@90%. Follow it up with a pressing at 3X5-8, a rowing at 3X5-8 and a squat or deadlift variation at 3X5-8. If you want you can throw in some supersets of abs and arms, a couple sets each. Every 3-4 weeks, cut your volume in half.

So, if you did as above, you'd have
6 sets of Oly move
3 sets of push press/bench/db bench
3 sets of row/chin up
3 sets of front squat/back squat/OH squat/zercher/deadlift
If you took 2 minutes rest between sets=15 sets=30 minutes. I'd say it'd prob take about 15 minutes of actual lifting, so now you're at 45 minutes. That gives you your 15 mins or so to do some 'beach' stuff like abs and arms and cable flyes or whatever your poison is.

On the dynamic day, I'd run 5-6 sets of 1 rep for the snatch and the C&J for a total of 10-12 reps in the 70-80% intensity.
 
yeah that sounds good evo :)

so you say i should go for a PR every clean jerk and snatch session? "and then attempt a shot at 5 pds over your previous best"
"pds" what is that short for, pounds im guessing?
and for the push press and bench stuff, do i do push press on one day and bench the other day, that would only leave 1 day a week for bench and push press, is that enough?

the dynamic day.. i run 5-6 sets 1 rep each set at 70-80% of 1rm for both the snatch and the CJ? wont that be very easy, only 1 rep at that low intensity? im guess thats kinda the point? :p

And what about exersices like Snatch pulls, clean pulls and such?

on the end of all of the 3 days ill do stomach vacuums and planks.
and probobly some weighted crunches and bicep curls, would it be ok you do this "beach stuff" on the dynamic day aswell as the two oly days.

and cutting the volume in half every 4 weeks, this is a dual factor routine or what? (god its amazing how questions just pops up during the day :p )
 
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Yup, pds=pounds
I would run the M,W,F routine with one of two ways...sorry, I can't leave well enough alone.
Way A-
M-max effort snatch (work up to a 1-3 RM...always trying to beat a previous 1-3 rep max), dynamic effort C&J (5-6 singles or even doubles@70-80%). Assistance stuff-some sort of press, some sort of row, some sort of deadlift variation, good morning, or squat variation (3-5X5-8). Some abs and arms.

W-max effot C&J (same parameters as snatch max effort), dynamic effort snatch (same as dynamic effort C&J). Same assistance parameters.

F-fun higher rep stuff.

-Or just do as we had previous discussed.

There's nothing wrong with the high pulls; add them into your routine if you want. Throw them after your snatch and C&J.

As far as the push pressing and benching goes. I never bench but that's due to the instability of my bench at home so I use a lot of push pressing and military press and db bench pressing. There's no reason why you couldn't do both. If you wanted to have fun with them, you could run the push press and bench as one day a max and the other being a moderate rep and then the next workout, switch it around, for example:
M-push press:work up to a 1-3 RM, bench:3-5X5-8
W-bench:work up to a 1-3 RM, push press:3-5X5-8
F-well, just have fun with Friday and get some blood pumping.

Sorry, bro. It's been a bit back since I was reading on the dual factor stuff. I remember that they had a strength day and a rep day but they also had a dual factor strengh and a dual factor hypertrophy parameters stuff. What I'm putting out right here is more of a conjugate method but not in a strict sense.

I hope I didn't confuse you. You might go browse through my old journal and kinda' look how I set things up for myself.
 
i think ill do it the way we first discussed, doing on day of just CJ and Clean stuff and one day of just snatch stuff and try to beat my pr every week, not that i think i can :p

and about the dynamic day, when doing only 1 rep at such low intensity ill get tempted to cut time between sets since i wont feel all that tiered, should i still wait the 2 mins to be able to do it as FAST as possible, since im guessting thats the point of only 1 rep at such low intensity? and can i do bench, behind neck press, rows and such aswell as the "beach" stuff on the dynamic day too? or should i not do that and ONLY do really fast exersices?

Monday- Max Snatch day.
set/reps

Snatch 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%¨

Behind neck press 3x5
Bench press 3x5
Bendt oveR BB row 3x5
Back squat 3x5

Planks 3 sets of aslong as possible superset with Stomach vacuums, 3 sets aslong as possible.
Weighted crunches, 3x12
Bicep curls 1x12, 1x10 to faliure with isometric hold


Wendsday - Max CJ day.

Clean Jerk 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%

Bench press 3x5
Push press 3x5
Bendt oveR BB row 3x5
front squat 3x5

Planks 3 sets of aslong as possible superset with Stomach vacuums, 3 sets aslong as possible.
Weighted crunches, 3x12
Bicep curls 1x12, 1x10 to faliure with isometric hold


Friday Dynamic day

Snatch 6x1 80%
CJ 6x1 80%

Bench press 3x5
Push press 3x5
Bendt oveR BB row 3x5


Planks 3 sets of aslong as possible superset with Stomach vacuums, 3 sets aslong as possible.
Weighted crunches, 3x12
Bicep curls 1x12, 1x10 to faliure with isometric hold


Should i maybe do push press before bench on snatch day? and is push press almost like just a Jerk motion? or is it like a military press only that you dip down and drive up but DONT dip back down to catch the bar like on the jerk?
---

And isent dual factor just instead of looking at it like "Training day, recovery, training day, recovery" the single factor way you look at it like inoverramping periods.
like you do 3 weeks of "overtraining" and then 1 week with lower volume to let your body recover? so you have like 3 weeks training, 1 week recovery (or two weeks recover depending on what you need i guess) ?
 
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Your plan looks good. And yes...that's a pretty good breakdown of dual factor. And, in that case, yes, this would be like a dual factor setup. And yes, even on the dynamic day, do your 3X5 stuff.

When I have my speed day, I keep rest intervals at 60 seconds.
 
ok good, then maybe ill have time to add some other beach stuff on that day, since it will all go pretty quick.
any idea for more stuff i could do on the dynamic day, without it messing up something? I guess since its a dynamic day, i should not do heavy big lifts like squats and such?
 
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Karky said:
ok good, then maybe ill have time to add some other beach stuff on that day, since it will all go pretty quick.
any idea for more stuff i could do on the dynamic day, without it messing up something? I guess since its a dynamic day, i should not do heavy big lifts like squats and such?
Click to expand...

I'd work some rotator cuff stuff. Check out for his nice articles on shoulder savers and The Rotator Cuff Conundrum.

I'd also work some higher rep stuff-chest supported rows, chin ups, lunges or Bulgarian squats, GHRs (if you have the hyperextension machine), back extensions, etc

And you could always throw in some depth jumps.
 
i read up on an article: http://www.t-nation.com/findArticle.do?article=280rotator2
i guess ill do that routine at the end of the dynamic day then :)
should i do it before i bench and that stuff, or after?
and i guess i could throw inn some chins that way id have more upper back than chest, which i always like. Should i use wide grip or narrow? ive heard that wide grip hits ur lats more? and palms facing out or towards me?
 
That's a good routine. I really like Cressey. Do it after. Chins vs pullups...well, both hit the lats but chins hit the biceps more.
 
what about doing Box squats on the dynamic day? ive heard they are great for develouping a good squat and works the hell out of the PC.
anyone know about box squats? all i know is that you squat down to something, like if your sitting down on a chair, then sit there and relax the muscles, then instandly explode up again and the importaint thing being to relax the muscles (not sitting there resting) when you sit on the box
 
I really don't see the need for box squats if you're primarily using an Oly routine. You'll be doing ass-to-grass which box squats are not. I've used box squats before in the past and with a few athletes I've worked with.

But if you're interested in the Oly stuff, just stick with full squats. has so much stuff on box squats that it'd be easier for you to peddle around on their site than have me type stuff here.
 
Ok got another question actually.

Now im planning on doing 3x5 for the squatting, but ive been thinking, the way this program im on now has really worked for me, and they do the squats as they do the oly moves, 3 reps of 80%, 1 rep of 90, 1 rep of 100, 1 rep of 90 or something like that. So i was thinking i could do that with this routine too. not sure if thats exactly the way to do it though. Maybe i could attempt new PRs every session on the squats too, going: 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90% with the squats as i do the oly moves. Or maybe the 5 reps would be good for me after 12 weeks of doing squats this way..

I guess im afraid doing 5 reps wont give me good gains, maybe im just paranoid, but this program im on now has shot my squats to the roof, just did 100kg back squat, prior to this i only did 80
Also, if i decide to do it 3x5 afterall, i know my 5rm would be about 90kg for the backsquat (according to calculator, i know this is not 100% accurate) is it normal for a person to be able to do their 5rm for 3 sets, or would i probobly need to cut down on the weight a bit?
 
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Karky said:
Ok got another question actually.

Now im planning on doing 3x5 for the squatting, but ive been thinking, the way this program im on now has really worked for me, and they do the squats as they do the oly moves, 3 reps of 80%, 1 rep of 90, 1 rep of 100, 1 rep of 90 or something like that. So i was thinking i could do that with this routine too. not sure if thats exactly the way to do it though. Maybe i could attempt new PRs every session on the squats too, going: 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90% with the squats as i do the oly moves. Or maybe the 5 reps would be good for me after 12 weeks of doing squats this way..

I guess im afraid doing 5 reps wont give me good gains, maybe im just paranoid, but this program im on now has shot my squats to the roof, just did 100kg back squat, prior to this i only did 80
Also, if i decide to do it 3x5 afterall, i know my 5rm would be about 90kg for the backsquat (according to calculator, i know this is not 100% accurate) is it normal for a person to be able to do their 5rm for 3 sets, or would i probobly need to cut down on the weight a bit?
Click to expand...


I think you should easily be able to do your 5RM for 3 sets...but if your squats are the first exercise of course.

It may a bit too much to be going down to your 1 RM every time you do squats, unless your squat days arent done very often.
 
There's really no reason why you just can't keep following the program you were on.

You'll make just fine gains squatting a 3X5 considering you're squatting two times a week and throw in some Bulgarian squats and GMs on Friday. The 5 reps should be around a 6-7 rep max, so you're working still pretty heavy. Then every 3rd week shoot for a new 1RM and deload on your 4th week.
 
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